100 x KB Swings
*Buddy Holds plank
100 x Burpees
*Buddy Hangs from PU bar
100 x Ab mat sit ups
*Buddy holds Deadball
100 x DB Box step Overs
*Buddy Holds Bumper plate Over head
6 x SA KB Squats p/side
6 x KB Halk Kneeling Press p/side
6 x Ring Rows ( Tempo )
6 x Shoulder taps p/side from PU
AMRAP 18 – w/ a partner
Partner 1 – works through
50 Burpee pull ups
150 Wall balls
Partner 2 – cals on the rower
*Rx+ 40 burpee bar muscle ups
*Score is max cals
*swap partners as pleased
*if you finish burpee PU/WB you rest
OPTIONS:
BPU : Burpee knee tuck
WB : Load / Distance / Goblet squat
1) Unbroken meters. 1m, 2m, 3m, 4m… start at one if miss ( You go I go )
2) Kick up to guided walk ( resting buddy to support )
*Work this one in alternating EMOM style ( You go I go )
*Must be stable / confident / competent
*Teach people how to spot and guide properly
3) Kick up to wall shoulder taps/plate taps
*Work this in alternating EMOM style ( You go I go )
4 ) Kick up to hold / Wall walk to hold
*Work this in alternating EMOM style ( You go I go )
8 x Toes 2 Bar
9 x DB Power Cleans ( 2 x DB )
10 x 10m Shuttles ( add 1 x shuttle each round )
RX 22.5/15kg x 2
OPTIONS:
T2B : Straight leg raise / V up
DB : Reduce Load / SA
Shuttles : Shuttle
3×3 @ 50%
3×3 @ 60%
3×3 @ 65%
3×2 @ 50%
3×2 @ 60%
3×2 @ 65%
Work up to double between 70-80%
*6 attempts max
Rx 42.5/30
Rx+ 50/35 (minimum sets of 4)
*Score is HSC
*All start on rower
OPTIONS:
*Row/ski: drop reps to 12/9
*Run: drop distance or bike
*HSC: Reduce weight/hang power cleans ( BACK )
3 Power snatch
*Stay at 50-60%
*Add 1 rep each round (3-4-5-6-7-8 reps)
*TnG reps, if you cant then go lighter to focus on tech
*DONT SMASH THE NEW 5’s !
Rx 42.5/30
*Score is total reps (if you did them all: 108)
*Dont smash the new 5’s
OPTIONS:
BJ: Step up
PS: Keep the same reps, just reduce weight
30 Second reverse grip passive hang
30 Second low ring support
60 Second rest
E3M x6 : 8 Reps
Set 1,2,3: 50%
Set 4,5,6: 60%
*After each set perform
3 Strict pull ups/5 Ring rows +
10 Banded pull aparts
10-20-30-etc Double unders
6 Burpee pull ups
Rx+ 3 Burpee bar/ring MU’s (must do DU’s)
OPTIONS:
DU: Same reps for singles
Pull up: Burpee jumping, Burpee SDHP
10 sets of :
45 seconds work
2:15 Minutes Rest
*As per FB post 2 weeks ago – stick to same RPM for the entirety of all sets . I held 80 RPM – the last 15 seconds of each round should be where you start to feel the need to hold on
*7/10 level of hardness
"Hinshaw Lactate tolerance test" x 5 mins
20-second BUMPER plate Bent over row – FAST
20 Second Hold
20 Second BUMPER plate bent over row – SLOW
x 5
AMRAP in 25 Minutes / Pairs
60 x KB Front Rack reverse lunges
45 x C2B Pull Ups
30 x Synchro BF Burpees
15 x Deadball 2 Shoulder
*Every 5 Minutes including zero, 250m run together
Rx 55/35kg, 24/16kg x 2
30 x Box Jump/Step up
15 x S2OH
10 x Goblet squats OR Pistol if have
Rx 50/35kg & 24/16
RX Plus : Add 3 x Muscle ups each round
OPTIONS:
BJ : Reduce height
BB : Reduce Load
GS : Reduce Load
THE CHAMBER JOURNAL
5 x Sumo Stance Inchworm walkouts + heel tap
5 x Spiderman lunge rotations p/side
5 x Stationary Footy Kicks p / side
30 Second Buddy assist Pull up bar T spine opener